Reduce anxiety before exams
Reducing anxiety before
exams
Do you have a test? ؟Success
is easier when you feel good and have less anxiety and less stress. Admit it or
not، everyone feels stressed or anxious
during an experiment.
It\\'s important to learn how to
control your emotions so that you can focus and succeed. As test season
approaches، here are seven strategies that
will help you cope with stress and anxiety:
1-Good nutrients and
proper diet: Your body needs the nutrients it gets from food to keep working
properly. The food you eat affects how you feel both emotionally and
physically. For example، foods that are high in fat or sugar may
make you heavy or sluggish. When our body has the fuel and nutrients it needs
it makes it much easier to manage feelings of stress and anxiety.
2-Sleep well: A good night sleep will help you to
remember what you\\'ve learned. Get enough sleep، especially in the nights before exams.
3-Exercise: Physical activity، such as running and swimming can help you
to feels calm، fresh and energetic for a few hours,
and it is proven to distract you from stress and release more tension.
4-Distraction strategies: Use some distracting strategies that can help you manage your
stressed emotions or anxieties، such as using stress balls،
chewing some gum، eating ice cubes.
5-Stay positive: Counter negative thoughts such as "I will fail" or
"I can\\'t do this" with positive thoughts such as "I can do
it" or "I will do my best، I know I can." Write these
encouraging or positive comments and spread them around your study area ‘for
example using sticker notes around your desk”
Relaxing techniques: Reduce feelings of stress or anxiety
while studying or writing tests using breathing exercises. For example: Take a
minute to close your eyes، take three breaths and remember،
then take five breaths and then repeat it. It just takes a moment
and helps your body and soul relax so you\\'ll be in a better mental frame to
focus on.
7-Talk to someone: If you find that you\\'re still
feeling stressed، talk to someone you trust،
whether it\\'s a parent، a teacher، a counselor، or a friend. Sometimes just talking
about things can make you feel better and the person you\\'re talking to might
help you put things in a good perspective.
Prepared by:T. Sahan Fria
Lab assistant at nursing department